Kanehsatake CrossFit – CrossFit

Warmup (Weight)

AMRAP 7

30s hollow hold

5 hang muscle snatches (AK) + 3 hang power snatches (MT)

10m duck walk

Abz (No Measure)

3-4 sets

6 SA sit up per side (add 2 presses at the top)

6-8 Russian twist per side

80m farmer carry

30-1min rest

Bowser (Time)

21-15-9

Front Squats (95/65)

Cals row

Deadlifts

Pike pushups or regular push-up +5

(Rx+ HSPU)